Wednesday, December 16, 2020
WOD
Warmup
Rowling - try to land on 500m exactly. * burpees for the number above or below *
Activation
Nods & Turns Tabletop Rock with Straight Leg and Toe Lift Spiderman Bottom Squat Knee Taps
Prohab
Prone Shoulder Hurdles x20/arm Supine Arch Hold :20 sec 2 Rds
Strength
POST WOD 6 Pack Attack! Leg Lifts :20 sec Rest 10 sec Supine Hip Lifts :20 sec Rest 10 sec Supine V-Ups :20 sec Rest 10 sec Low Plank K2E :20 sec Rest 10 sec 3 Rds
WOD
Death by Thrusters 1 Thruster in min 1 (95/65) 2 Thrusters in min 2 3 Thrusters in min 3 .... until you cannot complete the required number within the min
Campfire Cooldown
Extended Arm Lizard Supine Twist